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PCOS Glossary

Simple Definitions for Hormones, Nutrition, and Symptom Relief

Feeling overwhelmed by all the PCOS medical jargon? This PCOS glossary is your ultimate guide to PCOS terms and definitions explained simply—from insulin resistance to androgens, and everything related to hormones, nutrition, and lifestyle strategies for PCOS management. Bookmark this page as your go-to resource for clarity and confidence with PCOS.

If you’ve ever Googled something like “What is insulin resistance in PCOS?” or felt lost trying to decode your lab results, you’re not alone—and you’re in the right place. This glossary was created to help you understand the most important PCOS definitions, hormones, and nutrition strategies that actually matter when it comes to managing your symptoms.

Whether you’re trying to make sense of high androgens, wondering how blood sugar affects your energy, or just want to know what a PCOS-friendly diet or “balanced plate” even looks like, this page breaks it all down in simple, clear language—no medical degree required.

Each entry is written with you in mind, based on the real questions I hear from clients every day. Use this space as a trusted guide to feel more informed, less overwhelmed, and more confident on your PCOS journey.

Table of Contents

PCOS Terms & Hormone Basics

What Is Polycystic Ovary Syndrome (PCOS)?

Polycystic Ovary Syndrome – commonly known as PCOS – is a hormonal condition that affects how the ovaries work. Despite the name, not everyone with PCOS has ovarian cysts. Instead, the condition is typically diagnosed when someone has at least two of the following: irregular periods, signs of high androgens (like acne or hair growth), or ovaries that appear polycystic on an ultrasound.

PCOS isn’t your fault, and it’s more common than you might think – affecting up to 1 in 10 women of reproductive age. It can impact your periods, fertility, skin, weight, mood, and energy levels.

While there’s no “cure” for PCOS, there’s a lot you can do to feel better. Nutrition, movement, sleep, and stress support all play a powerful role in managing symptoms – and that’s where this site and The PCOS Plate can help you take back control.

What Are Androgens (and Why Do They Matter in PCOS)?

Androgens are a group of hormones often called “male hormones,” but everyone produces them – just in different amounts. In people with PCOS, the body often makes more androgens than usual, which can throw other hormones out of balance.

High androgens are a key driver behind many common PCOS symptoms like: Adult acne (especially around the jawline), hair thinning on the scalp, excess facial or body hair growth (hirsutism). 

Understanding your androgen levels is helpful because nutrition and lifestyle changes can influence them. Balancing blood sugar, supporting liver function, and reducing inflammation are all strategies that may help bring androgens into a more optimal range – naturally.

What Is Insulin Resistance?

Insulin resistance means your body isn’t responding as effectively to insulin, the hormone that helps move sugar from your blood into your cells. As a result, your body may make more insulin to compensate – and that’s where things can get tricky with PCOS.

Higher levels of insulin can trigger the ovaries to produce more androgens (see above!), leading to hormonal imbalances that worsen PCOS symptoms like irregular cycles, acne, cravings, and fatigue.

The good news? You don’t need to cut carbs or follow extreme diets to support insulin sensitivity. Small, consistent habits – like eating protein and fiber at each meal, moving your body regularly, and getting enough sleep – can make a big difference.

What Is Inflammation—and How Does It Affect PCOS?

Inflammation is your body’s natural response to stress, injury, or infection. But when it becomes chronic (meaning low-level and ongoing), it can quietly interfere with your hormones, metabolism, and overall well-being.

Many people with PCOS experience chronic inflammation, which may worsen symptoms like fatigue, brain fog, acne, and irregular periods. It can also make insulin resistance harder to manage.

The goal isn’t to eliminate all inflammation (that’s not possible or necessary), but to reduce the kind that’s driven by things like ultra-processed foods, poor sleep, unmanaged stress, and sedentary habits. A PCOS-supportive approach includes anti-inflammatory foods (like colourful vegetables, omega-3s, and herbs), plus lifestyle shifts that help your body feel safe and supported.

What Is the Difference Between a Normal Period and an Irregular Period?

A normal period cycle typically falls somewhere between 21 to 35 days and follows a relatively predictable rhythm each month. If your cycle is consistently outside that range – or skips around unpredictably – it’s considered irregular.

With PCOS, irregular periods often stem from disrupted ovulation. You might go months without a period, or your cycle might be so unpredictable that you’re never quite sure when it’s coming.

Irregular periods aren’t just annoying – they can be a sign that your hormones are out of sync. The good news? There are gentle, nourishing ways to support more regular cycles. Balancing blood sugar, reducing stress, and fuelling your body with nutrient-dense foods can all help support healthy ovulation and menstrual rhythms.

PCOS Nutrition Concepts

What Is a Low Glycemic Index (GI) Diet?

The glycemic index (GI) is a way to measure how quickly a food raises your blood sugar. Foods with a high GI (like white bread, sugary cereals, or candy) cause a sharp spike in blood sugar, while low GI foods (like lentils, non-starchy vegetables, or berries) lead to a slower, more stable rise.

A low glycemic index diet focuses on choosing more of those slow-digesting, blood sugar-friendly foods. This approach is especially helpful for PCOS because it can improve insulin sensitivity, reduce cravings, support energy levels, and help regulate hormones over time.

But here’s the thing: You don’t need to memorize GI charts or cut carbs completely. Pairing carbs with protein, fiber, and healthy fats naturally lowers the impact of a meal on your blood sugar. That’s why building balanced meals (like the ones in The PCOS Plate) is more realistic – and sustainable – than strictly following GI numbers.

What Does It Mean to Balance Blood Sugar?

Balancing blood sugar simply means keeping your blood glucose levels steady throughout the day – not too high, not too low. It’s about giving your body a stable energy supply, which helps your hormones stay more regulated.

When blood sugar swings too high (think: big sugar spike after a donut) or crashes too low (hello, hanger!), it can affect insulin, cortisol, and even your reproductive hormones. For those with PCOS, this can contribute to fatigue, mood swings, cravings, acne, and irregular cycles.

The good news? You don’t have to eat perfectly to balance blood sugar. Small steps go a long way: Include protein and fiber at each meal, eat meals consistently (don’t skip!), move your body in a way that feels good to you and prioritize sleep and stress management

Balanced blood sugar is one of the most powerful (and under-appreciated!) ways to support your hormones naturally.

What Is a PCOS-Friendly Plate?

A PCOS-friendly plate is a simple visual tool to help you build meals that support your blood sugar, hormones, and energy – without having to count every bite.

Here’s a general breakdown:

  • 1/2 plate non-starchy vegetables (like leafy greens, broccoli, zucchini, or bell peppers)
  • 1/4 plate high-quality protein (like eggs, tofu, chicken, or lentils)
  • 1/4 plate smart carbohydrates (like quinoa, sweet potatoes, beans, or fruit)
  • Add a source of healthy fat (like olive oil, avocado, or seeds)

This flexible approach works whether you’re cooking at home, ordering takeout, or packing a lunch. It’s not about restriction – it’s about making meals satisfying and supportive for your hormones.

Want to dive deeper? I have a whole ebook on how to build a PCOS friendly plate!

What Counts as a Healthy Fat? 

Not all fats are created equal – and when it comes to PCOS, the right kinds of fat can help reduce inflammation, support hormone production, and keep your blood sugar steady between meals.

Here are some examples of healthy fats to include:

  • Monounsaturated fats: olive oil, avocado, olives
  • Polyunsaturated fats: walnuts, flaxseed, chia, fatty fish like salmon or sardines
  • Saturated fats (in moderation): grass-fed butter, coconut oil

What to be mindful of? Trans fats and ultra-processed vegetable oils (like soybean or corn oil) can promote inflammation, so it’s a good idea to limit those when you can.

Healthy fats also help meals feel more satisfying – so you’re not hungry an hour later. A handful of nuts, a drizzle of tahini, or a few slices of avocado can go a long way!

What Is a Complete vs. Incomplete Protein?

Proteins are made up of amino acids – the building blocks your body uses to repair cells, support your immune system, and make hormones. A complete protein contains all 9 essential amino acids your body can’t make on its own.

Complete proteins include:

Animal sources: eggs, meat, poultry, fish, dairy
Plant sources: soy (tofu, tempeh, edamame), quinoa, buckwheat

Incomplete proteins – like beans, lentils, nuts, and whole grains – don’t contain all 9 amino acids on their own, but when paired with other foods, they can still offer what your body needs. For example, rice + beans = a complete protein combo.

You don’t need to perfectly combine proteins at every meal – but if you’re mostly plant-based, it’s helpful to vary your protein sources throughout the day to cover your bases.

For PCOS, prioritizing enough high-quality protein is one of the best things you can do to balance blood sugar, reduce cravings, and feel more satisfied after meals.

PCOS Lifestyle & Symptom Management

What Are Inositols (and Should I Take Them for PCOS)?

Inositols are a type of naturally occurring compound (similar to a B-vitamin) that can help support insulin sensitivity and hormone balance in people with PCOS- especially myo-inositol and d-chiro-inositol.

Research shows that inositols may:

  • Improve ovulation and menstrual regularity
  • Reduce insulin resistance
  • Support egg quality and fertility
  • Lower androgen levels (like testosterone)

Inositols are one of the most well-studied and gentle supplements for PCOS, and they’re generally well tolerated. But they’re not a magic fix – and they tend to work best alongside a supportive nutrition and lifestyle approach.

Before starting any supplement, it’s a good idea to check with your healthcare provider or a dietitian who knows your history.

Can PCOS Cause Fatigue?

Yes – PCOS and fatigue often go hand in hand, and it’s one of the most frustrating symptoms my clients talk about. This isn’t just about “feeling tired.” It’s that deep, hard-to-shake exhaustion that can affect your motivation, mood, and daily routine.

So what’s behind the fatigue?

For many people with PCOS, it’s a mix of:

  • Blood sugar swings (highs and crashes can zap your energy)
  • Inflammation (which creates an underlying stress load on the body)
  • Hormonal imbalances (like low progesterone or high androgens)
  • Poor sleep (which can be worsened by stress, insulin resistance, or anxiety)
  • Nutrient gaps (like low iron, B12, or magnesium)

The good news? You don’t need a total lifestyle overhaul to start feeling better. Eating balanced meals, getting gentle movement, staying hydrated, and creating simple sleep routines can help restore more consistent energy over time.

If you’re constantly dragging, don’t brush it off – it’s a common (but manageable) PCOS symptom, and you deserve to feel energized again.

What Helps with PCOS Bloating?

Bloating is incredibly common with PCOS, but it’s often dismissed as “just part of the deal.” Let’s be clear: you don’t have to live with it every day.

Bloating can show up more often in people with PCOS for a few reasons. Hormonal fluctuations may slow digestion, which can leave you feeling uncomfortably full or puffy after eating. Blood sugar imbalances and large insulin spikes can also play a role, making your gut feel off-balance. 

Inflammation or food sensitivities may be contributing as well, especially if you notice that certain meals trigger more bloating than others. And don’t forget about gut health – many people with PCOS have subtle shifts in their gut microbiome, which can affect digestion and bloat. It’s also common for conditions like IBS or endometriosis to overlap with PCOS, adding another layer to the puzzle.

If you’re dealing with regular bloating, a few small changes can help. 

  • Try slowing down at meals, chewing thoroughly, and paying attention to how your body responds to different foods.
  • Adding fiber-rich veggies and fermented foods like sauerkraut or kefir can support gut health, while staying hydrated helps digestion run more smoothly.
  • Eating consistent, balanced meals instead of skipping or eating large portions all at once can also make a difference.
  • Gentle movement after meals – like a short walk or stretching – can help ease digestive discomfort.

You can also keep track of when bloating happens most often to identify any patterns, but the goal isn’t to restrict or eliminate everything. Instead, it’s about finding the right balance to support both your gut and your hormones. Small, steady changes often lead to the biggest relief.

How Does Stress Affect PCOS Hormones? 

Stress doesn’t cause PCOS, but it can absolutely make symptoms worse. When you’re stressed, your body releases cortisol – your main stress hormone – which can throw your other hormones out of balance, especially if stress is chronic.

Here’s how it connects:

  • Cortisol and insulin are closely linked. More stress can lead to more insulin resistance.
  • Stress may delay or prevent ovulation, which leads to irregular periods.
  • Chronic stress also ramps up inflammation, which many people with PCOS already deal with.

And if stress is messing with your sleep or energy, it can be even harder to make the nutrition and movement choices that support your hormones.

You don’t need to eliminate all stress (that’s impossible) – but managing it is key. Simple, doable tools like breathwork, journaling, setting boundaries, or taking breaks from your phone can all help.

Stress relief isn’t fluff – it’s hormone support. And it’s one of the most overlooked tools in your PCOS toolkit.

Still Have a Question About PCOS?

I’m so glad you’re here – and I know that navigating PCOS can bring up a lot of questions. If there’s something you’re still wondering about, I’d love to hear from you!

Use the box below to submit your question, and I’ll either point you to a helpful resource or consider adding it to this page to help others too. Your voice matters here – and chances are, if you’re asking it, someone else is too.

Ask away below – I’ve got you.